How to Exercise in Moderation

How to Exercise:

Lack of physical activity increases the risk of developing high blood pressure (dyslipidemia, gout, diabetes), and a sedentary lifestyle is one of the four leading causes of death and disability worldwide. Approximately 2 million deaths each year can be attributed to a lack of physical activity. Over 2,500 years ago, Hippocrates, the ancient Greek physician and father of modern medicine, stated: “Sunlight, air, water, and exercise are the sources of life and health.” The brilliance of this famous quote lies in its placing exercise on an equal footing with sunlight, air, and water as essential components of daily life.

How to Exercise in Moderation
How to Exercise in Moderation

Before engaging in any form of exercise, especially for middle-aged and elderly individuals or those with hypertension, it is essential to understand their current physical condition to determine the type, intensity, frequency, and duration of exercise. Middle-aged and elderly individuals can engage in aerobic, stretching, and muscle-strengthening exercises, such as walking, jogging, tai chi, dancing, climbing stairs, or cycling. The intensity of exercise varies from person to person.

A commonly used indicator of exercise intensity is the maximum heart rate achieved during exercise, which should be around 120 beats per minute for a 50-year-old individual. This amount of exercise is considered moderate. In addition, depending on an individual’s physical fitness level and exercise experience, the heart rate can fluctuate by 20 beats per minute on this basis. The frequency of exercise is generally recommended to be 3-5 times per week, each lasting 20-60 minutes.

In 1992, the World Health Organization proposed that walking was the best exercise in the world, recommending following the “three, five, seven” principle for exercise. “Three” refers to walking 3 kilometers every day for about 30 minutes; “five” means exercising about five times a week; and “seven” means that the heart rate after exercise plus age should be approximately 170.

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